Screens, Bright Light, and Your Eyes

Many people with migraine are unusually sensitive to light — during attacks, and often between them too. Combine that with jobs and lives that happen largely on screens, and light management becomes one of the most practical daily defenses you have.

Taming screens

• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
• Lower your screen brightness to match the room.
• Increase text size so you’re not leaning in and squinting.
• Reduce glare — reposition the screen, close a blind, use a matte filter.
• Try blue-light filters if they help you; experiences differ.

Resting your eyes through the day reduces the visual fatigue that lets attacks build.

Handling bright light

• Wear sunglasses outdoors — keep a pair in your bag and one in the car.
• Hats with brims are simple and surprisingly effective.
• Dim indoor lighting when you can, and close blinds during bright afternoons.
• Some people benefit from migraine-specific tinted lenses (often rose-tinted, sold as FL-41).

The bigger picture

Light sensitivity isn’t a character flaw or an overreaction — it’s part of how a migraine brain processes sensory input. Building light protection into your routine isn’t hiding from the world; it’s the same good sense as sunscreen.

These tips are educational and are not medical advice. Every migraine is different — always work with your healthcare provider on your own treatment plan.